Insomnia - a condition that causes problems both with falling asleep and staying asleep - affects millions of people. Since sleep medical professionals point to inadequate sleep as a primary contributing factor to most major illnesses, it’s apparent that it’s not just important but crucial to slumber well. Fortunately, those same sleep researchers have also exposed the surroundings that determine our quality of sleep. Basic lifestyle adjustments can have you sleeping like a baby in no time. B are five things to do before you even think about look for a sleeping pill at the pharmacy or ask your doctor for a perscriiption.
1. Invest in good bedding. Getting a fulfilling night’s rest may be as straightforward as getting a new memory foam mattress. Many people report that a memory foam mattress allowed them to completely relax and sleep deeply for the first time in their lives. You can usually find a memory foam mattress discount online that will allow you to buy a quality mattress at an affordable price. You might even find discounts on a luxury plush mattress or a Tempurpedic. Indulge in the very best bed linens you can afford, too. Sheets with at least a 300 thread count are silky soft and luxurious, and your blankets and comforters should provide the same feeling. Some mattress companies provide bonus bedding when you buy a new mattress, but these are typically of a low quality as they are a free bonus. If you want quality, you most likely will have to pay for it..
2. Be consistent. Going to bed and waking up at a set time everyday (yes, even on weekends) helps your body get used to your sleeping pattern. Before you know it, your body will “expect” to go to sleep at a certain time, and you may not even need an alarm clock to wake up in the morning. (Most people agree their morning's are less stressful when they wake up nautrally.)
3. Create a cozy sleeping environment. Your bedroom should be cool, dark and quiet. Even the smallest amount bit of sound or glow-such as your friendly alarm clock or a small night light-can disturb sleep, even though the sleeper may not be aware of it. Do what you have to: A sleep mask and room darkening blinds will screen out the light; earplugs and “white noise” like a rotating fan can help with interfering noises. The best temperature for sleeping is 68-72 degrees Fahrenheit. Make sure you don’t go above 75 or below 54.
4. Settle down. Stress is a real sleep killer. Find a way to relax prior to going to sleep. Read something that is not too heavy, practice a simple meditation routine, do a few moderate stretches, or enjoy an herbal bath.
5. Watch caffeine intake. Caffeine lingers in your body longer than you might realize-up to 8 hours. For a good night's sleep, you should prohibit caffeine intake at least 6 hours prior to bedtime. Remember that cola drinks, most teas, and chocolate all contain enough caffine to interfere with your sleep.
Nearly all of people who have used these suggestions greatly improved their sleep quality which in turn provides a refreshed body and clear mind in the morning. Give them a month’s trial and you too will reap the rewards of a peaceful night's sleep.
